Want a perfect derrière or buns of steel? We know every woman wants one, and most men are searching for it. If you Google "butt," you'll get over 79 million hits. But you can't get a better behind from the Internet. You need to make it in the gym. Just imagine if our chubby fellow citizens were to stop searching online, get off their fat behinds and exercise.

The butt holds the key to better performance in many sport-specific actions like jumping higher and running faster, plus improving agility and avoiding back pain.

The glute muscle group consists of three muscles—the gluteus maximus, gluteus medius and gluteus minimus. Through behaviors like constantly sitting and improper lifting, these muscles becomes weak. Try the following "butt workout" three times per week. I guarantee you will get the kind of results you can get "behind."

To make this workout complete, work your chest, back and shoulders along with your legs. Always rest appropriately, and if you have any injuries, proceed with caution.

Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an instructor at the National Personal Training Institute (NPTI), and he has graduated more than 750 personal trainers. His emphasis is teaching first, the
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